Vegan Tofu Tikka Masala

By Kirsten Maxwell March 29, 2023 32 mins read 100 Views

This vegan tofu masala will be a close match to the original! This dish is delicious and full of strong flavor. It's the perfect dish to impress!

Indian restaurants are a great option for vegans who want to eat out. Many of their dishes are vegan-friendly. This vegan tofu masala demonstrates that you can still enjoy the same quality at home.

It tastes better than a restaurant, if we're being honest. Here are our simple tips to ensure you make the best vegan masala every time.

Although there are some steps involved in making a dish like this one, we guarantee that you won't be disappointed if you take your sweet time and let everything come together.

This dish goes well with our Vegan Naan.

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Why This Dish Will Make You Smile

This dish is better than takeout - It has more flavor than the restaurant version.
Simple Ingredients -- Most of these ingredients can be kept in the pantry or at hand for meals, so that you don't have to run to the grocery store.
Super saucy This recipe was created to be extra saucy and delicious for dips and enjoying the food, but also to allow for additional tofu to be added if necessary.

Recipe Ingredients

Get your ingredients together!

Tofu - Extra or super firm tofu will be your best choices for this recipe. It is important that the marinade lasts for a long time and that the dish doesn't break down.
Coconut Cream & Milk - We use both thick coconut cream cream and thinner coconut milk. Both are available in canned forms.
Fresh tomatoes, ripe - For the best tasting tikka masala fresh tomatoes are best. However, they must be in season.
Spices- Tikka uses many spices, and most of them are staples in a regular kitchen. However, two spices, kasuri methi and kashmiri chill powder, are Indian traditional spices that are used to make tikka masala.

For a complete list and measurements, see my recipe card.

Variations and Substitutions:

Tofu - You could substitute with chickpeas or cauliflower, white beans, mushrooms, white beans, and seitan
Coconut Cream & Milk - You could use a creamy soy or oat milk, but you might want to add a thickening agent such as cornstarch to make it more uniform. Or you can use a plain nondairy yogurt without a strong flavor.
Use canned tomato sauce if you have fresh, ripe tomatoes
Spices – You can substitute kashmiri Chili Powder with a mixture of regular chili powder, some smoked paprika and the kasuri Methi with maple syrup.

Step-by-Step Instructions for Vegan Tikki Masala with Tofu:

Step 1. Step 1. Combine all ingredients for the tofu marinade in a bowl.

Step 2. Step 2. Next, add the cubed and pressed tofu to the sauce. Stir gently with a spatula until combined.

Allow this to marinade for at most 8 hours or overnight before you continue.

Step 3. Step 3. If you are using canned tomato sauce, proceed to Step 4.

Step 4. Step 4. Add the ginger, garlic, and pepper, if desired, to finish the process. Let it simmer for a few minutes to make sure it is fragrant.

Step 5 Mix all spices together. Toast the spices while they cook. However, it is best to not burn the ingredients as this will ruin the flavor of the dish. Combine the tomato paste with the dish.

Step 6. Stir in tomato sauce, scraping down the bottom of your pan. Allow to simmer for 12-20 minutes.

Preheat oven to 400F

Add hot water or stock to thicken the mixture and mix again. Allow to reduce to thicken again (about 15-20 minutes).

Step 7. After the tofu has thickened, skewer it and place them on a baking tray or on a baking sheet. Flip halfway through cooking.

Step 8 Next, heat them in the oven for 2 to 3 minutes. Be careful not to burn.

Step 9. Stir the sauce until it thickens. Taste and adjust the sweetness if necessary.

Step 10 Stir in tofu, kasuri methi, and salt. Cook for 5-7 minutes. Turn off the heat.

Serve with rice and naan

FAQs:

Is it possible to make this dish top nine for free?

Yes. You can substitute the tofu with chickpeas, or other plant-based allergen friendly main. You can substitute the tofu with a non-dairy yogurt, or a creamy non dairy milk such as oat. Add a little cornstarch.

Can I prepare this dish ahead?

Yes. After cooling, store in an airtight container in the refrigerator for up to 2 days.

Do I have to double the recipe?

The sauce portion of this recipe is enough to make more than the tofu. However, if you want to retain the extra saucey flavor, we recommend that you use a stock pot or dutch cooker to get the exact amount.

This can be frozen

This dish should not be frozen in its entirety. Although you could make the sauce without freezing the tofu, we do not recommend freezing the entire dish.

Other vegan dinner recipes to consider:

Butter Cauliflower
Vegan Pad Thai
Easy Vegan Chickpea Curry
Cashew Tofu (Vegan Cashew Chicken)

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Vegan Tofu Tikka Masala

This vegan tofu masala tastes exactly the same as the original! This dish is delicious and full of rich flavor. It's the perfect dish to impress!

Course Main Course

Cuisine Asian

Diet Vegan, Vegetarian

Prep time ten min

Cook Time 45 Minutes

Marinade Time Hours

Total Time 8 hours 55 min

Servings People

Calories 474 kcal

Author Larisha Bern

Ingredients

Tofu Marinade

2 14oz extra firm tofu, frozen and thawed, then pressed and cubed
1/2 cup coconut cream (or non-dairy yogurt) (4oz)
2 teaspoon garam masala
1 teaspoon kashmiri chili powder (sub chili powder + smoked paprika)
1 teaspoon coriander powder
1 teaspoon smoked paprika
1/2 teaspoon cumin powder
1/2 teaspoon sea salt
1/4 teaspoon white pepper
1/2 teaspoon lemon zest
1 tablespoon kasuri methi (dried fenugreek leaves)
6 cloves garlic, minced
1 inch grated ginger

For Tikka Masala Sauce

2.2 lbs roma tomatoes, ripe in season (or 2 1/2 cups tomato sauce - 20oz)
1 roasted red pepper, optional
3 tbsp olive oil
1 large sweet onion, finely diced
6 cloves garlic, minced
1 inch grated ginger
1 green chili, optional (for spice)
1 tablespoon coriander powder
2 teaspoon garam masala
1 1/2 teaspoon kashmiri chili powder (sub chili powder + smoked paprika)
1 1/2 teaspoon cumin powder
1 teaspoon salt
1 tsp paprika
1/4 tsp turmeric
1 tablespoon tomato paste
1-2 cups hot water or vegetable stock
15 oz can coconut milk
1 tablespoon kasuri methi (dried fenugreek leaves)
1-2 teaspoon sugar, optional

Instructions

Tofu Marinade

Add coconut cream and ginger to a bowl. Cover it with a lid. Mix in the tofu, making sure it is well covered. Cover bowl with lid and marinade for at least 8 hours or overnight.

For Tikka Masala Sauce

Blend fresh tomatoes with red pepper if using. Set aside. Heat the oil in a large skillet on medium heat. Let the onions cook for about 7-8 minutes. Stir frequently to avoid burning.
Stir in the chili powder, ginger, garlic, and ginger. Continue to cook for another 1-2 minutes, or until the mixture becomes fragrant. Stir in all the spices (from coriander powders to turmeric) and mix well. )
Mix in the tomato paste. Stir well. Stir in the tomato sauce, and scrape the bottom of your pan. Allow to simmer for 12-20 minutes. Pre-heat oven to 400F. Once the mixture has thickened, add hot stock or water and stir again. Allow to reduce until it thickens again (about 15-20 minutes).
Wait for the tofu to thicken. Once it has, skewer the tofu and place them on a baking tray or baking sheet. Flip halfway through cooking. Place them on the broiler for 2 to 3 minutes. Be careful not to burn.
Stir in the coconut milk once the sauce has thickened. Taste and adjust the sweetness to taste. Stir in the tofu and kasurimethi. Cook for 5-7 minutes. Turn off heat. Serve with rice and naan.

Video

Nutrition

Calories: 474kcal

Let's make some!
Send it to Instagram with the hashtag @makeitdairyfree, so we can share it!

The first article on Make It Dairy Free was Vegan Tofu Tikka Masheda.

By: Larisha Bernard
Title: Vegan Tofu Tikka Masala
Sourced From: makeitdairyfree.com/vegan-tofu-tikka-masala/
Published Date: Sun, 26 Mar 2023 13:01:40 +0000

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Frequently Asked Questions

What are some tips for transitioning to a plant-based diet?

The transition to a plantbased diet can seem intimidating but can lead to an exciting lifestyle change. Here are some tips to help transition to this type of diet.

Structuring meals around whole foods rather than processed items for adequate macronutrients, vitamins, and mineral intake.
The goal is to create meals that are delicious and satisfy dietary preferences.
It is important to create a support system, including friends, family members, and certified medical professionals.
Experiment with new recipes while enjoying healthy eating.
You can slowly change your habits, but you must also be mindful of your nutrient intake.

By gradually transitioning to a plant-based diet and incorporating these tips into the process, individuals may increase their chances of staying on track with this healthy lifestyle change.

What happens if I stop eating meat?

You will notice changes in your body when you stop eating meat. The transition from animal protein to plant-based proteins (beans, legumes beans, whole grains, nuts and soy-based products) can lead to a diet that is higher in fiber, lower in saturated fat, and possibly more healthy. This shift can benefit your heart health, and overall digestion health. You may also notice an increase in energy due to a more efficient digestion and elimination of inflammatory food like animal proteins. Your moods may become more stable as you reduce stress hormones that are already activated by eating animal protein. It is becoming more popular to switch to a plant-based diet to reduce environmental damage from factory farming.

How do you replace the meat in a plant based diet?

You can substitute meat with inventive vegan alternatives. Tofu, seitan, tempeh (fermented soy beans), and mock duck made out of mushrooms can replicate the taste of traditional meats. Vegetarian burgers made out of black beans or quinoa also come close to the taste of beef burgers. Additionally, coconut bacon strips or eggplant bacon bits; tofu mayo; veggie hot dogs made with seasoned textured soy protein; and faux chicken strips from wheat gluten offer tasty alternatives that do not require animal products. You can modify recipes to include vegetables, fruits, legumes, seeds, beans, nuts, seeds, vegetables and fruits. Steaming, roasting or grilling are all great ways to enjoy plantbased meals without compromising savoriness.

What are some of the best sources for protein on a plant based diet?

On a plant-based diet, legumes like chickpeas and beans are excellent sources of protein. These plant-based proteins are rich in fiber and essential micronutrients such as vitamins and minerals. Adding omega-3 fatty acids in things like flaxseeds, chia seeds, walnuts, or hemp seeds can help balance nutrient levels on a plant-based diet.

Is a plant-based diet harmful?

While many people have reported health benefits from switching to a plant-based lifestyle, there are risks involved in any type of diet. People who transition to a more plant-based lifestyle must be aware of the importance of proper vitamin intake such as iron, B12 and omega 3 fatty acids. Negative health effects can be caused by eating a poor diet that does not include replacements for these nutrients. In addition, living a vegan/plant based lifestyle may mean that you are unable to consume the valuable protein found in eggs and dairy. This could affect your muscle maintenance. Plant-based people should adjust their diets to suit their individual needs, consult a nutritionist, and avoid potential health hazards.

What are the drawbacks of meat made from plant-based sources?

The main problem with plant-based meat is its lack of essential vitamins or minerals. The amount of essential amino acids found in plant-based meat, including vitamin B12 and hemo iron, is lower than those found in animal protein sources. Because of the large amount of sodium needed to preserve them, some plant-based proteins have higher sodium levels than real meat. Furthermore, purchasing quality vegan products from grocery stores or online outlets can be more expensive and time-consuming. When cooking times and food preparation are considered, vegan options may require more effort.

Can I eat eggs on a plant-based diet?

No, eggs are not permissible on a plant-based diet. This diet bans the consumption of all animal products such as meat, fish, poultry, eggs and other animal products. However, many vegan alternatives to traditionally egg-centric dishes can be found that offer the same taste and texture but don't use animal products. For example, tofu scrambles or omelets make great breakfast dishes with the same look and feel as eggs while providing plant-based protein; chickpea flour or mashed up banana can replace eggs as binding agents in baked goods; and aquafaba (the liquid found in a can of chickpeas) can act as a vegan egg white alternative when making meringues or other desserts. Flaxseed meal or Chia seeds mixed with water can be used as an egg substitute to preserve non-vegan dishes without compromising their taste.

Statistics

In the United States, poor-quality diet is the most significant predictor of early death, according to an article published in the May 2017 Journal of Geriatric Cardiology. (everydayhealth.com)
According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)

External Links

How To

How to meal prep for a plant-based diet?

Plant-based meal prep makes it easy to prepare healthy and balanced vegan meals in advance. Although it does require some planning and preparation this can be a time-saver while encouraging healthy eating habits. It's easier to adhere to a healthy diet when meals are prepared in advance. Additionally, it makes it easy to have more time for relaxation and exercise by not having a need to cook every day.

The key to successful plant-based meal prepping is prioritizing variety and emphasizing whole foods like fruits, vegetables, nuts, seeds, and legumes. Different colors are better for nutrition. You might choose to use different ingredients each week, such as spinach for greens or purple carrots in orange/reds. Brown rice is good for complex carbohydrates. Every meal should have a balanced ratio of fiber and protein. It all depends on the individual's dietary needs.

For meal prep efficiency optimization, you can use a multi-cooker or slow-cooker to cook multiple ingredients at once. Pre-cut vegetables are also useful.

A few easy steps can make meal preparation for a plant based diet fun and easy. To get started, create a grocery list based on recipes you plan to make. For fresh produce and quality ingredients, it is a good idea to shop at your local farmer's market or health food store if you can. It's also important to allow enough time for food preparation. This will save you both time and money. Proper storage equipment is also important so that food doesn't spoil until it's needed.

Plant-based meal prepping allows one to eat well regardless of how busy they are. Individuals will most likely reach their nutritional goals sooner than they think by eliminating the guesswork involved in healthy eating.